Comparing Nutrients in 500 calories Grape Leaves VS Navel Oranges

Weight per 500 calories

• Grape Leaves: 538g
• Navel Oranges: 1020g

Grape Leaves have 1.9 times more energy per 100g than Navel Oranges. It has average energy density when compared to other foods. Raw Navel Oranges having low energy density.

Which food has more nutrients per 500 calories - Grape Leaves or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Grape Leaves	20%	17%	63%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Grape Leaves	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.8% 11.4g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	5.65% 1.8g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	288% 4.6g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	98% 128g	130g per day for Men 19-50 years
Sugars	46.7% 34g	120% 86.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	31.7% 23g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 43.7g	g per day for Men 19-50 years
Fiber	156% 59g	59% 22.4g	38g per day for Men 19-50 years
Protein	53.8% 30g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Navel Oranges	Recommended Dietary Allowance
Vitamin A	822% 7398μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.4% 12.7mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	112% 446μg	86.7% 347μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	66.3% 59.7mg	670% 603mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	71.7% 10.8mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	487% 584μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Navel Oranges	Recommended Dietary Allowance
Calcium	195% 1952mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	248% 2.23mg	44.2% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	177% 14mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	122% 511mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	667% 15.3mg	13% 0.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70% 489mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	43% 1462mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.23% 48.4mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	10.7% 394g	23.7% 877g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Grape Leaves vs Navel Oranges:

• Raw Grape Leaves have 60.4 times more Vitamin A, 3.7 times more Vitamin B2, 2.9 times more Vitamin B3, 2.7 times more Vitamin B6, 1.3 times more Vitamin B9, 7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.2 times more Vitamin B1, 2.1 times more Vitamin B5 and 10.1 times more Vitamin C than Raw Grape Leaves.
• Both Raw Grape Leaves as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Grape Leaves vs Navel Oranges:

• Raw Grape Leaves have 4.4 times more Calcium, 5.6 times more Copper, 10.7 times more Iron, 4.6 times more Magnesium, 51.9 times more Manganese, 2.1 times more Phosphorus, more Selenium and 4.4 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.2 times more Water than Raw Grape Leaves.
• Both Raw Grape Leaves and Raw Navel Oranges have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Grape Leaves have 7.4 times more Fat, 10.4 times more Saturated Fat, 50.1 times more Omega 3, 2.6 times more Fiber and 3.2 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.4 times more Carbohydrate and 2.6 times more Sugars than Raw Grape Leaves.
• Both Raw Grape Leaves and Raw Navel Oranges have similar amounts of Energy per 500 kcal.
• Both Raw Grape Leaves as well as Raw Navel Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.